mindfulness at work, day of mindfulness - anxiety relief

Mindfulness at WorkFamily Resource Centre

Anxiety Relief

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www.TheMindfulCoach.com

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Learning Objectives

1. Introduce GroundingExplain – Stress LoopsExplain – Brain UsageExplain – Basic Anxiety Relief

2. Experience - Grounding

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STRESS LOOPS

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GROUNDING

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BRAIN to BODY

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BRAIN to BODY

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BRAIN to BODY

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Learning Retention

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STOP & DROP - 3

Mini- PracticeTake a few minutes to just stop and drop.

Noticing:The mood in the mindThe sounds in the roomThe sensations of your posture

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Standing Exercise GROUNDING

StandingGrounded & Safe – arms crossed1. Feel the posture of the body2. Cross the arms in front3. Feel the in-breath

Anxiety Relief The Basics

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www.TheMindfulCoach.com

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ANXIETY

“Anxiety is natural”

We can relieve perceived anxiety with attention and intention.

Mindfulness Based Anxiety Relief (MBAR)

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THOUGHTS64,000/day & 3/4 negative

64,000/day – The average number of thoughts we think each day. Enough to fill a large book.

3/4 negative – Brain research shows approximately 75% of

our thoughts have a negative bias.

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ANXIETY RELIEFWhen our attention is drawn to anxiety,

we choose an wise intention to

1. Ground2. Open3. Rest

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GROUNDING

GROUNDING

PRACTICE

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Grounding providesemotional safety.

Why GROUND?

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How to GROUNDThe Practice of

Stopping & Dropping

We use phrases of Intention to shift some Attention on to the safe grounding sensations in the body.

e.g. ‘May I feel grounded’

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STOP & DROP - 4

Mini- PracticeTake a few minutes to just stop and drop.

Noticing:The mood of the mindThe sounds in the roomThe sensations of your posture

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STANDING EXERCISE GROUNDING

StandingGrounded & Safe – arms crossed1. Feel the posture of the body2. Cross the arms in front3. Feel the in-breath

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Feeling the body• Posture of the spine• Feet, legs, hips & hands

Intentional breathing• Noticing, on the in-breath• Letting go, on the out-breath

Feeling the heart beating• Breathing-in, invite the chest to open• Notice, the heart beating in the chest

GROUNDING

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COMMENTS

Reflections:What did you notice?

Was the mind interested?

OPENING

PRACTICE

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We open to re-balance our

Nervous System&

Hormonal System

Why OPEN?

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THE TWO SYSTEMS

SYMPATHETIC – Fear based

PARASYMPATHETIC – Love based

The Nervous System

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Re-balancing our NervesThe Practice of

Opening & Feeling

We use phrases of Intention to re-balance the parasympathetic nervous system.

e.g. ‘May I breath deeply’.

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THE HORMONAL SYSTEM

CORTISOL – Fear based

DOPAMINE – Love based

The Hormonal Systems

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Re-balancing the HormonesThe Practice of

Opening & Smiling

We use phrases of Intention to re-balance the hormonal system.

i.e. ‘Yes, we can’

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OPENING

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STOP & DROP - 5

Mini- PracticeTake a few minutes to just stop and drop.

Noticing:The moodThe sounds in the roomThe sensations of your posture

STANDING EXERCISE

OPENING

StandingGrounded & Open – arms opening1. Feel the posture of the body2. Open up the arms wide3. Feel their weight

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Opening & Smiling• Still grounded• Silently repeat ‘may I smile’

Opening & Feeling• Still grounded• Silently repeat ‘I let you be’

Opening & Letting go• Still grounded• Silently repeat ‘I let it all go’

OPENING

Exercise Reflections

OPENING

What did you notice?

Did you feel more open?

If so, how did it feel to be more open?

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RESTING

PRACTICE

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Resting promotes:

Physical Healing&

Mental Understanding

Why REST?

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How to REST

The Practice ofResting in Awareness

We use phrases of Intention to move our Attention to letting go in the body and the mind.

i.e. ‘May I let go’

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STOP & DROP - 6

Mini- PracticeTake a few minutes to just stop and drop.

Noticing:The moodThe sounds in the roomThe sensations of your posture

Sitting Exercise RESTING

SittingGrounded & Resting – belly breathing1. Feel the posture of the body2. Breath gently into the belly3. Feel the belly rise & fall

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Stopping & Dropping• Stopping the over-thinking• Dropping back into the body

Opening & Letting Go• Breathing-in, opening the mind• Breathing-out, let everything go

Resting in Awareness• Awareness of sensations in the body• Awareness of the sounds in the body

RESTING

Exercise Reflections

Resting

What did you notice?

Did you feel more rested?

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REFLECTION

We have a choice where we put our Attention.

We have a choice of the Intention we bring to Attention.

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Summary

For Anxiety Relief

1. We Ground2. We Open3. We Rest

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Thank you

1. May I be Safe2. May you be Safe3. May you we Safe

Learn more about ‘Anxiety Relief’ at our new website:

www.AnxietyRelief.tv

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POEMLonely Willing to experience aloneness,I discover connection everywhere; Turning to face my fear,I meet the warrior who lives within; Opening to my loss,I gain the embrace of the universe; Surrendering into emptiness,I find fullness without end.

Each experience I flee from, pursues me,Each experience I welcome, transforms me,

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MY FRIEND FEAR

Video – 9 min

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MINDFULNESS

BREAK

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Mindfulness TrainingOnline

G Ross Clark1-519-648-2985

Waterloo, ON, CanadaTheMindfulCoach@gmail.com